I did a couple sessions of it just for something different, and to start training again after a break that lasted way too long. The day where you do 4 sets of 5 I found particularly tough, and took the longest to complete (not surprising given the number of sets and the rest periods). I don't remember the other days being too hard.
I say go for it. If you don't like it, move on.
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The reason you don't have big arms is because you're weaker than a baby's fart, not because you don't do enough arm curls. -- Tony Gentilcore, via thefitcast.com
[Your] biceps [comprise] just 3 percent of the amount of muscle mass in your entire body. Remember that number: It's a good way to keep a perspective on how much you train your biceps compared with your other muscle groups. -- from menshealth.com
Yeah, I'm at the end of my 2nd week, titrating my lifts up for some progression. I added step-ups (because I had never tried them) and straight-bar preacher-bench curls. So it's taking me about an hour. It provides some variety so that is positive. It's too early to see gains. Sets of 15 reps really exhaust me. I knew that from trying HST but this reminds me.
Thanx Guys! The only 'problem' I had with it was the DL's, I just finished a 10 week program with deads and was going to switch to SL DL but I'll keep it as written. I was thinking of adding some chinup and pullups to it as since my illness flaired up I no longer can do pullups and I'd like to be able to again.
Kaydubya, the 4x5 workout doesn't bother me, I'm coming off a 6x6 workout so 4x5 sounds easy.
This workout sounds intense, but I like the sounds of it. Simple, effective, challenging.. I'm assuming if someone was eating below maintenance calories (for fat loss), this workout should assist in the goal of losing body fat, I would imagine.
quick q to adam or anyone else: what's a decent replacement for the swiss ball pike - the swiss ball i have is a little too small for this exercise.. any suggestions? RDL? Step up?
The swiss ball pike is a core exercise. How little is your swiss ball? I think you could do a pike even on a small ball.
But if you need a substitute, then it's going to be some kind of core move, like maybe a dragon flag? Or hanging leg raise? Something core, but with your body out in the air, not flat against a surface.
The swiss ball pike is a core exercise. How little is your swiss ball? I think you could do a pike even on a small ball.
But if you need a substitute, then it's going to be some kind of core move, like maybe a dragon flag? Or hanging leg raise? Something core, but with your body out in the air, not flat against a surface.
A woodchop is a core exercise, but it's not nearly as hard as a pike. It's a twist, not flexion like the pike, so not as good a substitute as a dragon flag or hanging leg raise. Got any place to do hanging leg raises? Are you exercising in a gym or at home?
A woodchop is a core exercise, but it's not nearly as hard as a pike. It's a twist, not flexion like the pike, so not as good a substitute as a dragon flag or hanging leg raise. Got any place to do hanging leg raises? Are you exercising in a gym or at home?
Exercising at home.. what is a dragon flag?
all i have at home is DBs, adjustable bench and jump rope
This page shows the full dragon flag and also has a video of Pavel Tsatsouline demonstrating it. Awesome! Bruce Lee is on this page too. Very cool. The Dragon Flag
I like the way this looks. Thanks for the nicely summarized blog link!
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"Why do I keep going to the gym? Because I have cultivated this inner psychotic voice that laughs at me and the end of each and every set. It tells me I'm weak. It tells me I'm soft. It tells me I've been weak and soft all my life. And after it berates me for a good 60 seconds, I tell the voice to get bent because I'm busy getting stronger." - Me, in response to a co-worker asking me why I keep dragging myself to the gym
Alwyn Cosgrove's Minimalist Workout
Linear Mode
